1. Barbell Benchmark
For TIme:
30 Snatches (135/95)
2. Conditioning
Teams of 3:
10k Row
Athletes change every 250m
Aether Barbell Raw Strength and Gains
Abs and shoulders
A1) Weighted crunch- 5x12
A2) Roman chair leg raise- 5x12
B1) Russian twists with ball or plate- 5x12
B2) Lateral Raises- 5x12
C1) Rear Delt Flys- 5x12
C2) Plank- 5x:60
* Add weight to each exercise, each week.